TIPS
FISH
Fish is at its flavorful best and will be tender, not dry, and have
a delicate flavor. It depends on the type of fish but in general,
fish is cooked when its meat just begins to flake easily when
tested with a fork and it loses its translucent or raw appearance.
Like most foods, fish should be thoroughly cooked. The FDA (U.S.
Food and Drug Administration) suggests cooking fish until it
reaches an internal temperature of 145 degrees F.
Here is our helpful guideline: Usually it takes 10 min. for cooking
finfish (see details below). It works when baking, broiling,
grilling, steaming and poaching fillets, steaks or whole fish. (Do
not apply the 10 min. rule to microwave cooking or deep
frying.)
Practice makes perfect and cooking fish properly is all in the
timing. Here's how to use the 10 min. rule in your kitchen:
- Measure the seafood product at its thickest point.
- At 450 degrees F, cook it 10 min. per inch thickness of the
fish, turning the fish halfway through the cooking time. For
example, a 1-inch fish steak should be cooked 5 minutes on each
side for a total of 10 min. Pieces of fish less than 1/2-inch thick
do not have to be turned over.
- If you are cooking the fish in foil or if the fish is cooked in
a sauce - just add 5 min. to the total cooking time.
- Double the cooking time (20 min. per inch) for frozen fish that
has not been defrosted.
Baking
The following fish are great for baking: Whole (stuffed)
fish, (stuffed) fillets, steaks and chunks of fish. For even
cooking use pieces of similar size. It's best to bake fish in a
preheated, 450 degrees F oven following the 10 min. rule; bake
uncovered.
TIP: For a quick and delicious dinner,
bake fish on a bed of chopped vegetables. Try a mixture of onions,
celery and carrots or a combination of mushrooms, onions and
peppers.
Broiling
Steaks, whole fish, and fillets lend themselves well to broiling.
Place fish, one-inch thick or less - two to four-inches from the
heat source. Thicker pieces should be placed even five to six
inches away. Baste frequently with an oil-based marinade. Using the
10 min. rule, cook for half the total cooking time on one side,
then turn the fish over to continue broiling and basting - once or
twice on each side.
Grilling
This technique lends itself well to meatier or steak fish such as
salmon, swordfish, tuna, halibut, and whole fish. Get your outdoor
gas or electric grill heated before placing the fish on it. A
moderately hot fire is best for cooking seafood. Always start with
a well oiled grid to prevent the delicate skin of the fish from
sticking.
TIP: You can support more delicate
pieces of fish in a wire basket for easier turning and
handling.
Moist result: Marinating fish an hour before grilling helps keep it
moist. Also frequently baste steaks and fillets while grilling to
prevent them from drying out. Apply the 10 min. rule for proper
doneness.
Microwaving
It is best to use a shallow dish to allow maximum exposure to the
microwaves. Arrange fish fillets with the thicker parts pointing
outward and the thinner parts, separated by pieces of plastic wrap,
overlapping in the center of the dish. Cover dish with plastic wrap
and vent by turning back one corner. As a guide: Allow 3 min. per
pound of boneless fish cooked on high. Rotating the dish halfway
through the cooking time leads to best results.
Poaching
Poach fish in simmering liquid such as fish stock, water with
aromatic herbs and veggies. Even a mixture of wine and water is
suitable. In a large skillet or saute pan bring the liquid to a
boil. Add the fish and return to boiling. Quickly reduce to a
simmer - the liquid should barely bubble. Cover and begin timing
the fish according to the 10 min. rule. If you desire you can use
the remaining liquid to make a sauce.
Sautéing or Pan-frying
An excellent method for fillets and pan-dressed fish like tilapia,
trout, and catfish.
TIP: Dip the fish into
seasoned flour, bread crumbs or panko (Japanese bread crumbs) just
before sauteing. Melt a small amount of olive oil or butter in a
skillet. When the pan is very hot (but don't let the oil burn!),
place the fish into the skillet. Saute for half the total time as
determined by the 10 min. rule, turn over and complete
cooking.
Steaming
Whole fish, chunks, steaks and stuffed fillets steam well. Fill a
large sauce pan with one inch of water. Place the fish on a steamer
rack and put the rack in the pan. The water should not exceed the
height of the rack. Cover tightly and bring the water to a boil.
Using the 10 min. rule, steam until thoroughly cooked.
Stir-Frying
This cooking method is a very fast technique - often used in Asian
cuisine, so it's important to have all ingredients in uniform size
and ready for cooking. Using a wok or large skillet, coat the
bottom and sides with vegetable or canola oil. Add the fish and
stir-fry, tossing gently to coat on all sides, until about three
quarters cooked, app. 2-4minutes. Remove fish and keep warm.
Stir-fry a selection of sliced vegetables (i.e. carrots, onions,
bell peppers, zucchini, and mushrooms) in addition to a light sauce
if desired. Return the fish to the wok or skillet and cook 1-2 min.
more. Serve immediately.
